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  • About/Contact
    • Privacy Policy and Disclosure
  • Menopause Meal Plans
    • Metabolic Balance
  • Gut Health Testing
  • Meno Membership
  • All Recipes
    • Menopause Breakfast
    • Menopause Main Dishes
    • Menopause Salads
    • Menopause Snacks
    • Peri/Menopause Lifestyle
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Menopause Weight Loss and Metabolic Balance

  • sweet potato toast with a fried egg
    Menopause Breakfast

    Easy Sweet Potato Toast

    May 5, 2025 - By Jen Casey

    For a healthier, fibre-rich, grain-free, low carb alternative to bread, try sweet potato toast. Thin slices of sweet potato are lightly roasted in the oven in the time it takes…

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  • iron skillet with a frittata with sweet potato crust and salad
    Menopause Breakfast

    Grain-free Quiche with Sweet Potato Crust

    May 2, 2025 - By Jen Casey

    This easy Grain-free Quiche with Sweet Potato Crust is perfect for one or two with a side salad. The eggs are fluffy, the crust is healthy, and it comes together…

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  • Bowl of creamy curry with prawns and cauliflower rice
    Menopause Main Dishes

    Creamy Coconut Curry with Prawns (Dairy-free)

    April 30, 2025 - By Jen Casey

    This from-scratch coconut prawn curry is the creamiest, low carb, healthy and hearty recipes that comes together in 30 minutes Serve it with cauliflower rice, quinoa, or enjoy it as…

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  • roasted sweet potato rounds topped with herbed ricotta, honey, and pistachios
    Menopause Snacks - Metabolic Balance

    Sweet Potato Bites with Herbed Ricotta & Honey

    April 19, 2025 - By Jen Casey

    This easy recipe comes together with just a few healthy ingredients and satisfies as an appetizer, snack, or side dish. Herbed ricotta sits atop roasted sweet potato rounds and is…

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  • protein bowl recipe with quinoa, chicken, Greek salad and tzatziki sauce
    Menopause Main Dishes - Menopause Salads

    Greek Protein Bowl with Tzatziki (Grain-free)

    April 15, 2025 - By Jen Casey

    Zesty, protein-packed quinoa bowls with vibrant colour and fresh Greek flavour. These bowls are perfect as they are, drizzled with homemade tzatziki and fresh lemon, or wrap everything up in…

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  • Bell peppers filled with taco meat and topped with jalapeno peppers
    Menopause Main Dishes

    Low Carb Bell Pepper Nachos (no chips)

    April 13, 2025 - By Jen Casey

    A healthy twist on a classic appetizer, Bell Pepper Nachos. We skipped the chips and used bell peppers for a low carb recipe made with seasoned ground beef, bell peppers,…

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  • lettuce wraps with taco meat and diced tomatoes
    Menopause Main Dishes

    Chicken Taco Lettuce Wraps

    April 12, 2025 - By Jen Casey

    Let’s taco ’bout dinner, baby! Meals that bring people together are the best, and taco night is the perfect way to do just that. This low carb Chicken Taco Lettuce Wrap recipe gives “family…

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  • pizza made with a portobello mushroom as a base in place of crust
    Menopause Main Dishes - Metabolic Balance

    Lightened Up Portobello Mushroom Pizza (no dough, low carb)

    April 11, 2025 - By Jen Casey

    Save the dough and heavy crust and swap it for these low carb, lightened up pizza stuffed portobello mushroom caps. Why use portobello mushrooms as a pizza base? If you…

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Meet Jen Casey

Jen Casey, CNP Menopause Nutritionist

Welcome!

I’m Jen Casey, a menopause-focused Holistic Nutritionist and Metabolic Health Coach.

I help women over 40 reach a healthy weight by eating 3 meals a day. More about me…

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